5 Rounds For Strength (Not Timed) – 10 Bent Over Barbell Rows – 15 Push Ups – 15m Overhead Walking Lunge (Plate, Barbell, KBs, Broomstick,
3-3-2-2-1-1 Dead Lift 5 x 20 Hollow Rocks Between Sets Then 3 Rounds – 30 Power Snatches @ 75/55lbs – 30/25 Cals
5-5-3-3-1-1 Push Jerk 5 x 8 DB Bench Rows Per Arm Between Sets Then 12 Minute AMRAP – 12 Wall Balls –
5 x 5 Front Squat Accrue 30 Strict Handstand Push Ups Between Sets Then 3 Rounds – 15,12,9 Squat Cleans – 15
10-10-10-10-10 DB Snatch (5 Per Arm Alternating) Accrue 30 Bar Muscle Ups Between Sets Then 3 Rounds – 1 Minute: Power Snatches
5 x 3 Back Squat 5 x 15 Toes To Bar Between Sets Then 20-16-12-8-4 – Overhead Squats @ 115/75lbs – Burpees
12 Minute AMRAP – 12 Dead Lifts @ 185/125lbs – 10 Ring Dips – 8 Box Jumps @ 30″/24″ Rest 3 Minutes 6
We believe that CrossFit is for everyone and that fitness doesn’t discriminate.
Whatever age, shape, gender or fitness level you are we’ll provide a safe environment for you to become your best self.